Exercises to Maintain Physical Balance for Elderly People

The majority of all daily activities require balance to some degree. For most of our lives, the ability to balance is taken for granted. However, as we age, this ability dwindles, so it is important to perform exercises to increase balance and coordination. Improving your balance will reduce the risk of serious injury.

Knee Raise

• The knee raise is a simple exercise to build strength and stability in your thighs and hip flexors. Position a chair where you will be exercising. Stand with the chair by your left side and grip the top of it with your left hand for support. Make sure your left leg is bent slightly at the knee; full extension could strain it. Lift your right leg and bend it at the knee, bringing it toward your chest. Hold your right leg for three seconds before slowly lowering it. Repeat several times, then switch to the other leg.

Sit to Stand

• Sit on the chair, positioning yourself toward the front of the chair. Using your legs, not your arms, lift yourself from the chair. Your legs should do all the work, although you can use your arms to help you stabilize. Once you are standing upright, reverse the movement slowly until you are seated. Repeat several times.

Side Leg Raises

• Stand behind the chair, using it for support throughout this exercise. Place your feet shoulder-width apart, with your knees slightly bent. Lift your right leg to your right side until your feet are 6-12 inches from the floor. Keep your right foot facing forward and do not bend at the knee to assist the movement. Hold for three seconds before slowly lowering. Repeat several times, then switch legs.

Hip Extension

• This slightly more difficult exercise develops hip strength and buttock strength.

  Stand behind your chair, using the back rest as support. Take a step backward from the chair and stand with your feet slightly less than shoulder-width apart. Keeping your legs almost fully extended and your back straight, lift your left leg directly behind you, feeling the tension in your buttocks and hamstrings. Hold for three seconds, lower and repeat. Change legs after several repetitions.